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Join MaryRuth and special guests as they dive deep into the world of health, wellness, and purposeful living. Each episode is a fresh, inspiring conversation with thought leaders, health experts, and everyday changemakers who share practical tips and empowering stories to help you take meaningful steps toward your best self. Whether you're seeking motivation, holistic guidance, or just a little joy in your wellness journey—this podcast is here to help you move forward every day.
By the end of the year,
your body will say like, thank you so much
for stretching me out for 90 hours
this year.
That's based off of the compound effect
that small little actions
compound over the course of a year.
That's how people lose weight.
That's how people get out of debt.
That's how people tackle really difficult
things that they're dreading to do
is small little bits compounding day over
day, week over week, month over month.
Year over year.
To have freedom. To experience joy.
What is important to you?
Who are you and what makes you happy?
Hi everyone!
I'm Mary Ruth Gilliam,
the founder and CEO of Mary Ruth Organics,
and this is the third episode of the Move
Forward Everyday podcast.
In episode one, we went over the idea
of having and creating a morning routine
and a nighttime routine
that you can complete with joy,
hopefully every single day
within a 24 hour period.
In episode two, we got to talk with Eric,
who has been my executive
leadership coach for the last three years,
who I've worked with every single week,
and we got to hear about Eric's
morning and nighttime routine,
something that was super impressive
about Eric's routine, in case you didn't
get to listen to the podcast, was
he is a 37 year old male
whose morning routine
is about 18 to 20 minutes long.
So that was very inspiring
because it's showing that
even if you just have 15 or 20 minutes,
you can carve out a special routine
at the beginning of the day
and the end of the day for yourself.
In this episode,
I very excited to walk you through
something
called the Art of health for busy people.
This is something that long before
I had created
the liquid morning
liquid nighttime vitamins.
I was teaching in my private practice
in New York City on 47th and third.
This exact infographic,
again, it's called the Art of health
for Busy People.
And today
we're going to walk through all 12.
It'll be about a 15 minute podcast.
I like to keep it really short,
but we're going to walk
through each of these 12 steps.
In 2020,
when I was pregnant with the twins,
two months before Covid started,
I flew to New York City
and I got this book deal
with Harpercollins.
And I said to them
when I was explaining to them something
that I had been teaching long before even
making vitamins, I said to them, listen.
Like why I love the art of health
for busy people.
And these 12 little actions
is that they are
pretty much free
and accessible to everyone.
Even if someone were in jail,
they would be able to do
most of these things, if not all of them.
And that's something I really value
about health and wellness.
So I have a couple favorite sayings.
If you've been following along
for the last 12 years that we've had Mary
Ruth Organics, I like to say
that mental health is health and wellness.
So I really believe after
being in the field for for two decades
and learning from so many health mentors,
that so much of the process of health
and wellness starts in our minds.
And so we're going to talk a little bit
about that as well today.
And the other thing I wanted to share
is that
our company is a B Corp certified company
for social and environmental governance,
and we talk a lot in our team meetings
and in our all staffs
about how we as a group, there's over
200 team members at Meredith Organics.
We really feel dedicated to be in service
to other people, to pay it forward
wherever we can.
And the difference between elite wellness
and also wellness that is accessible
to as many people as possible.
And there is nothing wrong with elite
wellness, but a lot of times that
takes a lot of money,
a lot of time, and what we really do
as a team and we speak about it
often, is trying to make these tools
accessible to everyone.
So let's get started.
My main reason that the team
really encouraged me to do this
podcast was so that I have
a small way to connect with each person
in a real way, that for me, it's
not about making the podcast very long.
If you actually are able to listen.
I hope when the podcast is over
that you take five extra minutes
to really sit with yourself
and write out whatever you feel
is going on inside of you
to really write it all out.
If you have a lot of things
that are going well for you,
or you have a lot of challenges
to kind of get all of that out on paper
and then use the morning and nighttime
routine, the micro moments, the micro
actions every day within a 24 hour period
to help you move forward every day.
And so
that is the whole
point,
and I hope that something in this podcast
will truly resonate with you
and it will become part
of your journey of self-mastery.
So without further ado,
we are going to go through the 12 steps.
I'm going to read first what they are,
and then spend about 30s
to a minute
talking about each one of the steps.
Now, I also wanted to say
before I read them that
sometimes people feel like
when people are talking
about feminine energy or masculine energy.
I got some feedback where someone said,
you know, Mary Ruth,
I don't know if I want to have a morning,
a nighttime routine.
I don't know if I want to try out time
blocking.
So someone shared with me that they really
wanted to be in their feminine energy.
And what I was saying
was that if that is important to you
and you feel like structuring your day
too much is not making you feel good.
That was, again, some of the feedback
or questions that I've gotten, recently.
Last couple months about like, well,
I don't want to create too much of a
structure and I want to go with the flow.
I wanted to share that.
What's nice
is that only you know what's best for you,
and that you can make your morning
or nighttime routine as
structured or or full of freedom
as you want, and that if there are
especially I'm talking to the women
right now who have given feedback.
If there are more feminine things
that you want to do, you can use time
blocking or your morning and nighttime
routine to kind of add those things in.
So just wanted to call that out.
So the 12 steps for the art of health
for busy people are step number one.
And again
I'm going to go back to each one.
And we're going to talk
it out is like what's the lunch.
Step number two to your food
until it becomes liquid.
Number three drink
half your body weight in ounces in water.
Number four portion control.
Number five eat healthy foods.
Number six get 15 minutes of direct
sunshine each day.
Number seven, sleep 7 to 8 hours.
Number eight 15 minutes of stretching.
Number nine
30 minutes of exercise is daily.
Number ten stress less.
Number 11.
Think positively. And number 12.
Believe in a universal force of goodness.
So the book is
this is I'm holding the book up
for the YouTube little video,
but the book is called Liquids to Lunch.
And that is step number one.
And that's really how we got
started at Mary Ruth Organics was me
being in service to all of my clients
in my private practice.
I had one on one meetings, I had group
classes in person, and I also had.
This was the era of live webinars
with like little chat boxes,
like prerecorded video,
live webinar with a chat box
and used to answer the questions myself.
So I got the idea to make a liquid morning
multivitamin
and a nighttime all time mineral from
taking care of people.
My mom and I, got this idea.
And so that's really where
the vitamins came from,
because I was teaching people
in my private practice
to do liquid center lunch.
They could have vegetable broth,
a smoothie, celery juice, coffee,
tea, water, whatever they wanted liquids
until lunch to give the digestion a break,
and then
people would say, hey, Mary Ruth, like,
I love liquids to lunch,
but taking all my capsule vitamins
makes me really nauseous.
What should I do?
When should I take my vitamins?
And that's when I got the idea.
Wow. Like we should make a liquid morning
multivitamin and a nighttime all time
mineral for people to take as part
of their morning and nighttime routines.
In addition to doing the coach to lunch,
all I'll share about
doing liquids to lunch is
it's a way to create
more energy,
because when you eat a meal and
it, you know, digestion
starts in your mouth.
When you chew the food, it goes through
your esophagus drops into your stomach.
It does take energy away from your
personality for your body to digest food.
So liquids for lunch is a tool
that really just gives
the digestive track
a little bit more rest.
And you have liquids
for a little bit longer.
I'm sure a lot of you have already heard
of intermittent fasting, but this is more
relaxed approach where you can really have
any form of a liquid.
But if you can make it to lunchtime
and you check with your doctor,
you might find that
it does give you more energy cumulatively
over the course of a year.
Number two kind of goes
along with what we were just talking about
with digestion to your food
until it becomes liquid.
I always say
that your stomach does not have teeth.
So if you think of,
a Vitamix or
a food processor with those blades, think
how hard that blade has to work
to chop the food.
And really, again,
digestion starts in your mouth.
I saw an incredible Ted talk
about someone who lost a lot of weight
just through the act of chewing
their food,
and the proper word for chewing
your food is called mastication.
To break down the food in your mouth
by chewing it until it becomes
liquid is really another way
to create a lot of energy.
Because if you eat really fast.
And by the way, I understand.
I have four young kids, I eat standing up
all the time, I eat in the car,
I eat when they were younger, I would eat
while cleaning their high chairs.
So we always want to have progress,
not perfection.
And we're not being too rigid,
but we're just kind of using
all these little tools when we can.
And when we do have awareness,
if it resonates with us to kind of
just try it out in a relaxed way.
So chewing your food can really help
your digestion.
It's a way to love your body.
It's a way to take care of yourself.
Self love and the act of doing
discipline, like chewing
your food is a form of self-love.
It's a way to take care of yourself
instead of rushing and not chewing.
And we all know that
feeling of sometimes overeating.
We really feel so terrible.
We feel like our energy is dropping.
So I just wanted to say that number two
is chewing your food until it becomes
liquid is really great for energy
and your digestion, especially
if you struggle from things like bloating
and feeling uncomfortable after meals.
Number three, people have always
said is really helped so much.
Again, check with your doctor,
but it's very straightforward.
It's just drink half your body weight
and ounces in water a day.
It's amazing.
Our fund's hip
is that it's easier to drink water
when you don't have food in your stomach,
so it's really great to, like,
start getting some water in right
when you wake up in the morning,
and then you can drink water
until you're ready
for your coffee or tea or smoothie,
whatever it may be.
I personally drink about.
I drink more than half of my body
weight in ounces in water,
but I usually drink like 30oz before lunch
and between 1
and 3, another 30oz
and between 3 and 7 p.m.
another 30oz.
And I always stop drinking water at 7 p.m.
if not, I will wake up in the middle
of the night to go to the bathroom. So
if you like
to not wake up in the middle of the night
to go to the bathroom, it's great to stop
drinking water three hours before bed.
Number four.
Also super straightforward.
Just portion control.
I've worked with so many incredible
people, including athletes,
including college athletes, and I always
said if they're doing liquids to lunch
and it resonates with them again,
like you might hear all 12 steps
and only do two of them,
but it could be the best year of your life
because the two tips you decided to do
from this podcast was stretch
every day, get sunshine and drink
half your body and ounces and water.
So please, always
you know what's best for you.
You have free will.
What I share
may or may not resonate with you.
You could just take what works for
you and discard the rest.
So some people,
including athletes, have found it
especially very busy professionals
at work.
Within a 24 hour period,
they have done the liquids to lunch.
And then I always say
that I personally eat
at my first lunch at 12 noon, my quote
unquote second lunch at 3 p.m.
and my dinner at 6 p.m.
and that has helped me so much.
If I miss that 3 p.m.
meal, I am really moody and hungry
by the time it's dinner.
So for 20 years
I have done liquids for lunch.
When I was pregnant I would just do like
liquids till 9 or 10 a.m.
and I would start eating like chips
and guacamole
because when you're pregnant,
you're hungry.
So you just do what feels best for you
and what your doctor recommends.
But to this day, I always eat at 12,
three and six works really great for me.
Number five is eat healthy foods,
whatever that means for you.
Like learn to cook.
Look at recipes.
Hi there!
My favorite thing
my executive coach at work said
what is like your favorite thing
to do when you're alone?
I have like the five favorite thing to do
when I am alone is read
cookbooks like nothing in the world
makes me happier.
Thanksgiving is my favorite holiday
and I prepare for it
in my mind for like two months.
I love cooking, so number
five is just learning what foods you like
learning about your pantry.
What do you want in your fridge?
What do you want in your freezer?
What do you want in your pantry?
And my favorite tip
always check expiration dates.
Food safety is super important.
So you know, once a quarter in your house
just go through the expiration dates.
Make sure all everything in your fridge
is not expired.
Number six get 15 minutes of direct
sunshine every day
without your sunglasses.
So again, check with your doctor.
But the body, just like plants,
really needs that sunshine.
And even during my pregnancies
when I was so nauseous
and I didn't feel like exercising
and I was feeling so terrible,
I had the worst nausea
for all of my pregnancies.
I would just sit outside
and like 15 minutes.
It's so incredible.
Even in the winter, with all your coats,
you can sit outside and really just
wearing the sunglasses off your face
for 15 minutes will really allow.
Like the vitamin D levels to go up.
Number
seven doesn't need much of an explanation,
but it's sleep 7 to 8 hours a day,
and you can reference
our last two podcasts
to learn about nighttime routines.
Number
eight 15 minutes of stretching a day.
I always say, especially if you have
young kids or you love watching Netflix.
Imagine a year 365 days
when you are stretching
for the first 15 minutes
of your favorite Netflix show,
so you could still watch 45 minutes
of a favorite show.
But keep that yoga mat there and stretch
for the first 15 minutes.
It's called habit stacking.
Or if you're watching your children,
imagine what you would feel like
if you stretched every single day
you're watching your kids ten 15 minutes
you're stretching
while they're playing in the playroom
or outside at the end of a year.
I don't even have a calculator right now,
but I do know that five minutes
times 365 days
at the end of a year is 30 hours.
So 15 minutes should be 90 hours
of stretching.
That is so exciting.
And this is really why
I like sharing on the podcast.
And these are
the things that make me so happy
when I'm with the team at Mary Ruth
Organics is like,
that is mind blowing to me.
Like, imagine a year of no stretching
and just Netflix
or Netflix
and 10 or 15 minutes of stretching.
By the end of the year,
your body will say like, thank you so much
for stretching me out for 90 hours
this year.
That's based off of the compound effect
that small little actions
compound over the course of a year.
That's how people lose weight.
That's how people get out of debt.
That's how people tackle really difficult
things that they're dreading to do
is small little bits compounding day over
day, week over week, month over month.
Year over year.
Number nine 30 minutes of exercise a day.
That's very self-explanatory.
Imagine if you walked one mile a day.
I think I said this in the first podcast.
At the end of a year,
it would be 365 miles and your body would.
This would say, thank you.
Number ten stress less.
This is something that I deeply need
to work on still after.
So many years, I really feel
that with being
a mom to Ethan, Elliot, Jacob and Grace,
they're still very young and the business
and just all of the responsibilities
that so many of us go through.
I've been learning more
and more in the last two years
how to help my nervous
system feel safe
and to reduce my cortisol.
So if that resonates with you,
you can look on YouTube,
you can read more on ChatGPT.
But stressing less is really, really,
really a incredible attribute to acquire.
And you'll sleep so much deeper.
Number 11 think positively.
So my biggest tip for
that is two things reframing.
So learning to be
super present
in the work that you're doing every day.
And when you catch yourself
thinking negatively to reframe,
reframe in a way
that makes you feel like you're
the cause and not the effect,
or that you feel better about a situation.
Always trying to reframe.
And I talked about it
in the first podcast,
staying in a state of gratitude frequency
as much as possible.
And remember, gratitude
frequency allows you to do more on your
to do list every day.
It creates a robust immune response.
Neuroscience shows all of this.
And when you are in a state of gratitude,
you feel like sharing more
with the people around you.
And last but not least, number
12 believe
in a universal force of goodness.
And in this infographic that we have here,
it says it doesn't matter
what you call that universal force, God
or the creator or the universe.
It just matters that you believe
that the universe wants the best for you.
And this is something I deeply believe.
As a 41 year old female
who has gone through a lot of different
loss and challenges in my life,
I do feel like the universe
and the creator wants the best for me
and pretty much everyone
you know, everyone I think
the universe wants to send us different
challenges and different chapters
and seasons of our life to help expand us,
to open our heart, open our mind.
Those challenges
are not sent to us to shrink us.
So it has been my absolute,
absolute pleasure to share with you
liquid still lunch.
I'll hold up the infographic
one more time.
If you email our customer experience team
at Marie with organics, it's
we care at Marie with organic scum
that we cannot marry with organic scum.
They will send you the free PDF
of the infographic
for the Art of health for busy people.
They'll also send you a free PDF.
Print out of a sheet of a time
blocking journal.
If you're really excited to start
doing your morning and nighttime
routine, try out time blocking,
try out some of these free and accessible
health and wellness tips.
Any of the 12 that we talked about today?
Hopefully these tools
will help you move forward every day.
And thank you so much for joining myself.
On our third podcast.
Take care.